Sessions are roughly 60 minutes and are written for a 25 yard pool. For custom training plans will have flexibility regarding session length.

Intervals:

For your convenience I provided an interval and also a RI (rest interval)

Intensity:

For the sake of simplicity I used the gear system to connote intensity: Gear 1 (G1) is super easy, Gear 5 (G5) is max effort (more on ways to measure training intensity in a future post). If you find the sessions too short, feel free to increase the number of rounds for the “main opportunity”. If you find the session too challenging, cut wherever necessary.

Equipment:

We prescribed the use of a kick board, or pull buoy on occasion, but all sets can be adjusted as needed to full stroke swim or kick in a difference body position.

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